Cable Wrist Curl: How-to, Tips & More
The Cable Wrist Curl is a beginner isolation exercise for your forearms. You do it with cable machine, straight bar and bench. It is a good fit when your goal is muscle growth.
Muscles worked
Forearms
Primary
How to do the Cable Wrist Curl
- Sit on a bench facing the low pulley, holding a straight bar palms up.
- Rest your forearms on your thighs with your wrists past your knees.
- Curl your wrists up as far as you can.
- Lower slowly and repeat.
Cable Wrist Curl tips
- Only your wrists move.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Straight bar, Bench
Type
Isolation
Cable Wrist Curl alternatives
More forearms exercises
Band Wrist Curl
Resistance band
Behind The Back Wrist Curl
Barbell
Cable Reverse Wrist Curl
Cable machine
Dumbbell Reverse Wrist Curl
Dumbbells
Neutral Grip Wrist Curl
Dumbbells
Frequently asked questions
What muscles does the Cable Wrist Curl work?
The Cable Wrist Curl mainly works your forearms.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Wrist Curl good for beginners?
Yes. The Cable Wrist Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Wrist Curl?
You need cable machine, straight bar and bench.
Add Cable Wrist Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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